Workout Description

Why This Workout Is Medium

While the weights are moderate (135/95 and 95/65), the partner format provides built-in recovery as athletes alternate. The shuttle sprints between lifting movements prevent complete recovery but aren't overly taxing. Total volume is manageable with only 10 total barbell movements per person. The combination creates moderate fatigue without overwhelming any single energy system, making it accessible to average CrossFitters while still challenging.

Benchmark Times for WOD 2A

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Fast transitions between lifts and sprints are crucial, with shuttle runs requiring maximum speed and quick direction changes.
• Endurance (8/10): Continuous shuttle sprints between lifting movements creates significant cardiovascular demand with minimal rest, testing aerobic capacity throughout.
• Power (8/10): Hang power cleans are explosive hip extension movements, while shuttle sprints demand rapid acceleration and deceleration power.
• Stamina (7/10): Multiple rounds of hang power cleans and thrusters will challenge muscular endurance, especially with accumulated fatigue from sprints.
• Strength (6/10): Moderate loads on hang power cleans and thrusters require solid strength foundation, though not maximal effort lifting.
• Flexibility (4/10): Hang power cleans demand good hip and shoulder mobility, while thrusters require overhead and squat flexibility.

Movements

• Thruster
• Shuttle Sprint
• Hang Power Clean

Benchmark Notes

This is a partner workout where both athletes work simultaneously through identical sequences: 5 Hang Power Cleans, 4x40 Shuttle Sprints, 5 Thrusters, 4x40 Shuttle Sprints. Since both partners work at the same time, the total time is determined by the slower partner. Movement breakdown per athlete: - 5 Hang Power Cleans (135/95): Elite 2.5 sec/rep = 12.5 sec, Recreational 4 sec/rep = 20 sec - 4x40 Shuttle Sprints (160m total): Elite ~45 sec, Recreational ~75 sec - 5 Thrusters (95/65): Elite 2.5 sec/rep = 12.5 sec, Recreational 4 sec/rep = 20 sec - 4x40 Shuttle Sprints: Elite ~45 sec, Recreational ~75 sec - Transitions between movements: Elite 5 sec total, Recreational 15 sec total Total per athlete: Elite ~120 sec, Recreational ~205 sec However, partner dynamics add complexity. The faster partner must wait for the slower partner, and there's coordination overhead. In practice, partner workouts typically run 15-25% longer than individual times due to pacing mismatches and communication needs. This workout is most similar to a short barbell sprint like Grace (30 C&J at 135/95 for time), but with added running volume. Grace anchors: L10: 90-120 sec, L5: 240-300 sec, L1: 480-600 sec. Our workout has less barbell volume (10 total reps vs 30) but adds significant running (320m of shuttles), making it roughly equivalent in total work. Adjusting Grace times for the running component and partner coordination: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00). Final targets - L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Hang Power Clean and Thruster are weightlifting movements (2/3), Shuttle Sprint is monostructural cardio (1/3). With two weightlifting and one monostructural movement, the breakdown is approximately 67% weightlifting and 33% monostructural.